A Guide to Gaining Weight by Building Muscle

For people who want to gain weight healthily, one of the main aims is often to gain muscle mass rather than fat mass. Gaining weight through muscle can support a stronger body shape, and it can help you gain weight while looking after your general health.

So how should you eat to gain weight through muscle, which exercises should you do and how should you manage the process? Here are some commonly used approaches for gaining weight healthily by building muscle.

1. Work out your daily calorie needs and create a surplus

• To gain muscle, you generally need to take in more calories than your body uses.
• However, eating more calories is not enough on its own: the foods you choose matter a great deal.

To estimate your calorie needs:

• Calculate your basal metabolic rate (BMR).
• Estimate your total daily energy expenditure (TDEE) based on your daily activity.
• A modest surplus of around 300 to 500 calories a day is commonly used for muscle gain. A dietitian can tailor this to you.

Tip: when you eat extra calories, favour protein and healthy fat sources that support muscle building rather than unhealthy fats and simple carbohydrates.

2. Increase your protein intake

• Protein is the basic building block of muscle and is needed to repair muscle fibres.
• For muscle gain, intakes of around 1.6 to 2.2 grams of protein per kilogram of body weight a day are commonly cited for active adults. Your dietitian or doctor can advise what is suitable for you, especially if you have kidney problems.

Good protein sources:

• Eggs (a complete protein source)
• Chicken, turkey and red meat
• Fish (salmon, sardines, tuna, which contain omega-3)
• Pulses (lentils, chickpeas, beans)
• Full-fat milk, yoghurt, kefir and cheese
• Nuts and seeds (almonds, walnuts, pumpkin seeds, chia seeds)
• Protein powder and whey protein (these may be used after exercise to support muscle development)

Tip: including a source of protein in every main meal can support muscle growth.

3. Include healthy fats and complex carbohydrates

• When you are gaining muscle, it is important to choose nutritious sources of calories.
• Healthy fats and complex carbohydrates provide the energy needed for muscle development.

Healthy fat sources:

• Olive oil, coconut oil, avocado oil
• Avocado, peanut butter, almond butter
• Walnuts, almonds, hazelnuts and other nuts
• Fish rich in omega-3 (salmon, sardines, mackerel)

Complex carbohydrate sources:

• Wholegrain bread, wholewheat pasta, oats
• Brown rice, bulgur, quinoa, sweet potato
• Pulses such as chickpeas, lentils and beans

Tip: including healthy carbohydrates in your 3 to 4 main meals and 2 to 3 snacks can support muscle gain.

4. Do strong, challenging strength training

If you want to gain weight by building muscle, strength training is the most important element. Exercises done with heavy loads and lower repetitions are among the approaches most often used to support muscle growth.

Common exercises for building muscle:

Basic compound movements

• Squat (works the leg and hip muscles)
• Deadlift (works muscles throughout the body)
• Bench press (works the chest, shoulders and arms)
• Overhead press (works the shoulders and upper back)
• Pull-ups and dips (build upper-body strength)

Isolation exercises (to define particular muscles)

• Biceps curl (works the front of the arm)
• Triceps extension (works the back of the arm)
• Leg press (targets the leg muscles)
• Cable rows (work the back muscles)

Tip: strength training three to five days a week is commonly used to support muscle gain. If you are new to training, please work with a qualified trainer.

5. Eat foods that support muscle building

Muscle-supporting foods you can add to your meals:

• Yoghurt + walnuts + honey (gut-friendly and good for muscle support)
• Banana + peanut butter (a source of energy and healthy fat)
• Milk + oats + protein powder (a source of liquid calories)
• Grilled chicken + brown rice + vegetables (a balanced source of protein and carbohydrate)

Tip: on days when you train hard, 20 to 30 grams of protein after training is commonly suggested to support muscle repair.

6. Get enough sleep and manage stress

• Muscle recovery takes place during sleep, so a good sleep routine is very important.
• Chronic stress can upset hormone levels and may affect muscle development.

Sleep tips for muscle development:

• Aim for at least 7 to 9 hours of good-quality sleep a night.
• Build a regular sleep routine.
• Avoid heavy meals late at night.

To reduce stress:

• Practise breathing exercises regularly.
• Lower your stress levels with yoga, meditation and gentle walks.
• Take part in social activities to support your mental well-being.

Tip: poor sleep can raise cortisol levels and may get in the way of muscle development. To improve your sleep quality, limit your use of electronic devices in the evening.

Gain weight healthily by building muscle

• Create a modest calorie surplus to support weight gain.
• Eat protein, healthy fats and complex carbohydrates in balance.
• Support muscle development with strength training.
• Get enough sleep and manage stress to support your muscle gain.
• Choose nutrient-dense foods to raise your calorie intake as you build a healthy weight gain routine.

Remember: gaining weight through muscle takes a disciplined eating and exercise programme. Be patient and keep going steadily. A dietitian and your doctor can help you plan a process that suits you.

This article is for general information only; please consult your doctor and dietitian about your own situation.